Discover the best yoga mudras to help you get a good night’s rest. Learn how these ancient hand gestures can naturally promote relaxation and sleep.
Are you too tired after a long day to get a good night’s sleep? Many people are having trouble sleeping due to different reasons, and it’s important to make big changes to your lifestyle before it causes serious health issues. Doing yoga poses called “mudras” every day can help your body get back on track, which might help you get better sleep. Yoga is an important part of Indian culture and has many good effects on our bodies. In this article, we will explore how mudras can help with sleep. Keep reading to find out more!
How Do Yoga Mudras Help With Better Sleep?
Mudras are hand movements that can help reduce stress, improve the quality of your sleep, and help you sleep better. There have been comparisons between mudra therapy and other treatments like acupressure, acupuncture, and reflexology. However, more research needs to be done in this area.
In 2018, a small study was done on people who have snoring difficulties and sleep apnea. The results showed that yoga mudras had positive effects (1). However, the authors of the study believe that more research is needed with clear protocols.
Best Yoga Mudras for Good Sleep:
We have listed some of the best and easy-to-do mudras to improve overall health and sleep efficiency.
How To Do Shakti Mudra
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Shakti Mudra is a great yoga pose for a good night’s sleep. It helps to calm your mind and body by controlling your breathing. It can also help heal any emotional or physical pain you may be feeling. By doing this Mudra, you can get better sleep and improved blood circulation.
How to perform:
- Sit down with good posture and try to stay comfortable.
- Put your thumb underneath your pointer and middle finger, making a fist.
- Put your fingers together and touch the ring finger and little finger with the other hand.
- Take it easy and stay like this for a few minutes.
Benefits Of Matangi Mudra
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Matangi Mudra is great for getting a good night’s sleep as it boosts your metabolism and gives you more determination by activating your belly chakra. Doing this Mudra will help you sleep better and feel better overall.
How to perform:
- Find a comfortable spot to sit.
- Cross your fingers by putting them together and bringing them close to your chest.
- Hold up both of your middle fingers so they are even with each other, facing away from you.
- Breathe deeply and consciously as you curl your fingers.
Easy To Do Prana Mudra
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The Prana Mudra is also known as the ‘seal of life energy’ and it helps to direct energy towards where it is needed. It can help with sleeping problems by giving energy to the parts of the body related to sleep. Also, it can help to soothe the eyes and improve your metabolism.
How to perform:
- Find a comfortable position while sitting in Padmasana.
- Put your thumb on the end of your ring and pinky fingers.
- Put your two remaining fingers up towards the sky.
- Stay in this position for a bit, focusing on your breathing.
Improve Sleep With Adi Mudra
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Adi Mudra is a type of mudra, an ancient symbolic gesture, used to help people sleep better. The word Adi is from Sanskrit and means “first” or “primal”. This seal is used to relax the mind and is often done in spiritual yoga. It helps to direct and lock energy in your brain.
How to perform:
- Sit with your back straight and stay relaxed.
- Put your arms on your legs and keep your hands facing down.
- Clench your thumb and curl the rest of your fingers to make a fist.
- Focus on your breathing and take deep breaths.
Effects Of Surya Mudra
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Surya Mudra is also known as Agni Mudra because it relates to the Agni element. This Mudra helps your body use the fire energy properly. It also helps to make your sleep schedule normal while activating the fire element, which gets rid of bad things.
How to perform:
- Sit down with good posture and make sure you are comfortable.
- Bend your ring finger and connect it to your palm. Use your thumb to grip your finger.
- Make sure your hands are pointing up and are resting on your legs or thighs.
Meditate In Jnana or Gyana Mudra
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Jnana or Gyana Mudra is a good position for people who have trouble sleeping. It is a sign of understanding and wisdom. People often do this hand gesture when they meditate to reach inner peace. It helps to reduce any stress or uneasiness that could stop you from sleeping properly and gives you a feeling of being settled and relaxed.
How to perform:
- Sit up straight when you are in Padmasana or Siddhasana.
- Put your pointer finger on your thumb and keep the other fingers pointing up.
- Put your hands on your legs or thighs in a relaxed way.
- You should do this Mudra every day for up to 45 minutes.
Calm Down While Doing Dhyani Mudra
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Dhyani Mudra is a great way to fall asleep quickly by helping you heal, calm down your thoughts, and make sure both sides of your body are balanced. When your mind is at peace, you can get a good night’s sleep.
How to perform:
- Take a seat that is comfortable.
- Put one hand on top of the other.
- Put your thumbs together so that the tips touch
Reduce Stress With Apan Mudra
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Apan Mudra helps you to relax and reduce stress, leading to better sleep. It is usually done with both hands.
How to perform:
- Put your thumb tips together with the tips of your ring and middle fingers.
- Stretch out all your other fingers.
Reduce Negativity With Mushti Mudra
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Mushti Mudra is a hand gesture where you make a fist with your hands. This gesture can help clear away negative feelings in your body, helping you to have a peaceful and healthy sleep.
How to perform:
- Sit down and make yourself comfortable.
- Lift your hands up and place them on your thighs.
- Inhale deeply and unwind.
- Make a fist and press your hand with your fingertips.
- Place your thumb on top of your fingers when you curl them together, then lightly press down.
- Keep your body in this position for about 5 to 10 minutes.
Ksepana Mudra Will Lead Peaceful Sleep
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Ksepana Mudra is a great way to help you get a good night’s sleep. It helps to get rid of negative energy, pain, and sadness from your body. Doing this Mudra will help you sleep peacefully and will give you a boost of energy.
How to perform:
- Put your hands together over your chest with your index fingers pointing up.
- Turn your pointer fingers down and spread them a bit as you take a deep breath and move your arms down.
- Move your arms up.
- Point your fingers up towards the top of your head, then to your forehead, nose, and lips, and lastly towards your heart while you breathe out.
- When you exhale to stay positive, you can sense the energy coming into your body.
Anjali Mudra Yoga Hand Gesture
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Anjali Mudra is a popular hand gesture used in yoga, meditation, and spiritual practice. It is also known as the prayer position or Namaste Mudra. Anjali represents the connection between a person and the divine and is a way to greet or show respect. Doing this Mudra may help to bring peace of mind, resulting in better sleep.
How to perform:
- Take a seat in a position that feels comfortable and keep your back straight.
- Clap your hands together at the top of your head with your fingers pointing up.
- Push your hands together firmly but not too hard.
- Stretch your fingers out straight but let your fingertips and palms touch.
- Bend your elbows a bit and let your shoulders be relaxed.
- Breathe in deeply and focus on yourself while keeping your eyes shut.
- Grip this hand gesture for a few breaths while staying concentrated and peaceful.
Shambhavi Mudra Focuses on Third Eye
Shambhavi Mudra is a type of yoga move where you make a hand sign and focus on your third eye. This Mudra is named after a goddess and helps you to become more aware, stay focused, and have a peaceful mind. It can also help you sleep better.
How to perform:
- Sit up straight with your shoulders relaxed while you are in a comfortable position for meditation.
- Take a few deep breaths and try to relax, while keeping your eyes shut.
- Put your hands on your thighs or knees, with your palms facing up.
- Pay attention and concentrate on the space between your eyebrows.
- Focus your attention on the area between your eyebrows as you let go of any tension in your face.
- Stay in this position for as long as it feels okay.
- Slowly look down and open your eyes when you are ready to finish this hand gesture.
Can We Do Mudras While Lying Down?
Yes! It is possible to do hand gestures known as Mudras while lying down to help you sleep better. To get the best results, you need to concentrate, be relaxed, and stay centered while doing them. Here are some helpful tips to do the Mudras correctly:
- Make sure your back is comfortable and in proper position.
- Prevent neck pain by putting a pillow under your head.
- Put your hands on your waist or belly while doing these hand gestures.
- If your body is hurting, stop doing the mudras right away.
Yoga can help you stay healthy while connecting your body, mind, and spirit. Mudras, a more advanced type of yoga, can help you sleep better. Check out the list of mudras we included in this article and let us know if it was helpful!
